1. Warm water: Warm water is the most economical and practical source of water supplement. According to the Dietary Guidelines for China Residents, it is suggested that everyone should drink 1500~ 1700ml of water every day, but in the case of heavy exercise and sweating, extra water should be added.
2. Milk: Milk and its products are one of the important sources of protein, calcium, phosphorus, vitamin A, vitamin D and vitamin B2 in the diet.
Fresh milk is a compound emulsion mainly composed of water, fat, protein, lactose, minerals and vitamins, in which the water content accounts for 86%~90%. The content of protein in milk is 2.8%~3.3%, which is mainly composed of 79.6% casein, 1 1.5% whey (white) protein and 3.3% lactoglobulin.
3, fruit and vegetable juice: fresh vegetables and fruits are rich in minerals and vitamins, and moderate drinking can also supplement the nutrients needed by the body, so lactating women can also drink freshly squeezed fruit and vegetable juice in moderation every day.
4. Soymilk: Soymilk is not only rich in essential plant protein, but also contains vitamins, iron, calcium and other nutrients, so it can also be drunk in moderation every day.
Dietary principles during lactation
1, pay attention to the type of food: 4-5 meals a day is appropriate. For example, the staple food should not only eat refined white rice flour, but also mix coarse and coarse grains. A certain amount of coarse grains should be eaten every day, and some coarse grains, such as oats, millet, red beans and mung beans, should be properly matched. The daily dosage is about 300-500 g.
2. Adequate supply of high-quality protein: Animal foods such as fish and meat can provide high-quality protein, 200-250g per day, and soybean foods can also be fully utilized to provide protein and calcium, which can provide a certain nutritional basis for milk secretion.
3. Eat more foods rich in calcium and iron: milk and dairy products, such as milk, yogurt and cheese. , the highest calcium content, at least 250 grams per day.
4. Others: For cooking methods of animal foods, such as livestock, poultry and fish, it is best to cook or simmer. When cooking vegetables in soup, pay attention to minimize the loss of water-soluble vitamins such as vitamin C.
The above contents refer to Baidu Encyclopedia-Milk Baidu Encyclopedia-Soymilk.